Mastering the Five Stages of Behavior Change for Workout Success

As the new year begins, many people make fitness and health resolutions.

However, most will give up on these goals within weeks. To stay on track, it’s important to know the five stages of behavior change.

This guide will help you understand these stages, so you can reach your workout goals and stay motivated all year.

PRE-CONTEMPLATION STAGE

The first stage of behavior change is the precontemplation stage. In this stage, individuals often feel hopeless about their goals.

For example, if you want to set a goal to exercise regularly but have failed in the past, you might think, “Why try? I won’t succeed.”

This attitude can stop you from taking action because you see it as hopeless.

When I first considered setting a goal to add weight lifting into my early morning basketball workouts, I saw it as hopeless because I did not enjoy lifting weights and did not know how to use most of the equipment.

It felt like trying would be a waste of time until I read something that caused me to contemplate the possibility that it might be achievable. This brings us to the next stage of Behavior Change; Contemplation.

CONTEMPLATION STAGE

The contemplation stage is when you start to believe that your goal is possible.

This often happens when you are inspired by someone who has achieved what you want to achieve. This is exactly what happened to me.

One day, I received a basketball magazine in the mail featuring Kobe Bryant’s workout routine.

It mentioned that he would wake up at 3:00 AM, go to the gym for his first basketball workout, lift weights, eat breakfast, take a nap, and return at noon for another workout.

After eating lunch, he would do another workout in the evening, eat another meal, and then go to bed.

This amazed me because, like Kobe, I also wanted to be a great basketball player.

When I read he worked on his basketball skills and lifted weights, it inspired me to believe that I could do the same.

If you want to move out of the hopelessness of the pre-contemplation stage into contemplation, I highly recommend finding stories of individuals you can relate to who have accomplished a workout goal you desire.

This can help shift your perspective from seeing your goal as hopeless to believing that it’s possible. Once you do that, it’s time to prepare yourself through the Preparation Stage.

PREPARATION STAGE

The preparation stage is where the real groundwork begins. This is the time to set yourself up for success.

If you want to be consistent with your workouts, you need to prepare both mentally and physically.

When I chose to lift weights with my basketball training, I set out my jogging suit and basketball gear to remind me to hit the weight room after practice.

This simple act helped me stay focused on my commitment to change.

To prepare for your journey into working out, I recommend getting a gym membership if you plan to go to the gym, or purchasing weights or new shoes if you choose to work out at home or outside.

By preparing ahead of time, you signal to yourself that you are serious about making a change.

As Benjamin Franklin said, “If you fail to prepare, you prepare to fail.” To ensure you avoid slipping back into a hopeless mindset, prepare so you can move into the Action Stage.

ACTION STAGE

Now it’s time to take action and implement the changes you’ve planned. This stage can be tricky because people often try to accomplish too much at once. Instead of overloading yourself, focus on a single task.

For example, I began weight lifting with my basketball workouts by focusing on just my Monday sessions.

This simple goal helped me build consistency and confidence without the stress of a strict routine.

Once I got comfortable lifting weights, I slowly added more days until I was lifting four days a week, along with my basketball workouts.

Consider setting a small, achievable goal, such as walking outside for just ten minutes or heading to the gym for a 5-minute workout on the treadmill.

Over time, you can gradually increase the intensity and frequency of your workouts as you build consistency.

The momentum you build over time through consistency will be vital for the Maintenance Stage.

MAINTENANCE STAGE

The final stage is maintenance, where you keep your new habits over time. This requires continuous effort and dedication.

As you move forward, it’s normal to face setbacks or relapses. The important thing is to notice these moments and quickly get back to your routine.

To succeed in the long run, set up a system to measure your progress.

This could be through journaling, tracking workouts, or using apps. Monitoring your achievements can boost motivation.

I’ve found that structured programs, like my “30 Days of Discipline Program,” are helpful for tracking progress and staying accountable.

30 DAYS OF SELF-DISCIPLINE

To strengthen your commitment to change, try my “30-Days of Self-Discipline Program” embedded in my e-book, WORTHY TO BE GREAT: How-To Build Self-Discipline To Achieve Your Greatness.

This program, along with the other principles and tools in this book, will help you set clear, measurable goals not just for a month, but for a lifetime.

By breaking your objectives into smaller tasks, you can establish lasting habits that extend beyond the excitement of the New Year.

Click the link provided to access “30 Days of Self-Discipline in WORTHY TO BE GREAT” today. https://zylvie.com/inGENEious/p/worthytobegreat

CONCLUSION

By understanding and applying these 5 Stages of Behavior Change, you’ll be better equipped to achieve your fitness goals and maintain motivation throughout the year.

As you embark on your journey to fitness and self-improvement, keep in mind that you have the power to change your life.

So embrace the process and remember that every small step counts because you are WORTHY TO BE GREAT!

For more guidance on building self-discipline and achieving your goals, consider checking out my e-book, WORTHY TO BE GREAT. This resource provides practical tips and strategies to help you on your journey so click the link below to get it today!

https://zylvie.com/inGENEious/p/worthytobegreat